Easy 5 Min Full Body Stretch
Grappin Clinic • December 17, 2019
5 Minute Full Body Daily Stretch (In Bed) Without Equipment
Physical Therapists, Bob and Brad, demonstrate a five minute full body daily stretch routine that can be done in bed without any equipment.
Video transcript excerpt:
All right, let's get started, Brad. So we're gonna start right off, you're gonna start by sitting on the edge of your bed.
- Even though I'm on a stool, but pretend I'm on the edge of the bed.
- All right, we're gonna start off with, again, we're trying to do double ones here to do it faster. Chin tuck, and then chin rotations. Chin tuck, chin rotation. And you can go five in each direction, or you can go back and forth, however you wanna do it. Chin tuck and chin rotation. Then you do chin tuck and chin extension.
- And if you have a towel by your bed and you find it easier, you could leave it by your bed and do it like this and make it more comfortable.
- Yep, chin tuck, and just five reps.
- If any of these are painful, you're gonna stop. Okay, now we're going to the wrist. Okay, we're gonna do wrist flexion and extension, and then we're also gonna rotate out. Flexion and extension. I kind of did those the opposite of what I said. Flexion and extension.
- How about if we say up and down?
- How about extension, flexion, then rotate out? Up, down, rotate out. Up, down. I love this one. I don't know what it is about this one.
- Everyone has their own thing, Bob.
- All right, next one. You're actually, this is gonna be good if you do this over the side, too, Brad.
- You're gonna grab behind your head like this, and you're gonna extend your upper back, and then you're gonna stretch your chest at the same time.
- And if you do it as a towel person, you could, because you can't reach back if you've got tight shoulders, you could use a towel back, and use a towel.
- Yeah, so you're stretching your upper back. Up, stretch your back. Up.
- Unless you've got a head mic on, you can't do the towel. So next one, supine on bed. You're gonna be laying on the bed, Brad.
- And you're gonna do, you're gonna stretch three muscles at once.
- Now make sure you don't fall off the bed.
- But you're gonna let one leg go off the edge.
- Oh, yes. So this shoulder should be on. You're a little bit crooked on the bed.
- So this one goes down, this one goes up, so you're stretching the hip extensor right here, the butt.
- You're stretching the hip flexor here. And then if you pull this leg out, you're actually stretching the quadriceps a little bit, too.
- Yeah, a good 20-second stretch.
This is a great muscle to stretch, because a lot of the muscles, it gets tight on people because they sit a lot. And at some point, you're gonna have to flip around, Brad, and do the other side.- A lot of movement for the morning, I realize. But again, this one goes down. You're gonna pull this one up. Hip extensor there, hip flexor here, and quadricep, all at once.
- If you happen to have a hernia here, you wouldn't do this.
Why do you bring that up?
- Well because, well, just a fact.
- There's a lot of things you wouldn't want to do.
- Next one, Brad, do you wanna do a hamstring stretch?
- Yes, I do.
- So we're gonna go ahead, and we're just gonna do it the old-fashioned way. You're gonna grab behind the leg like that.
- And then you're gonna go ahead and bring the leg up, and there you go, you're stretching the hamstring. Now this is one where you're really not stretching the calf muscle. I guess you could do that at the same time.
- Bob, I have a little neural stretch here. When I pulled my dorsal, I felt it in my big toe.
- I need to stretch that a little bit. So I'm gonna go a little gentle on it, but it's getting better as I repeat. It's gone now.
All right, you gotta do the other side.
I'm sorry I'm messing up with your five minutes, but it was one of those symptoms that I felt was pretty interesting. Now if you do this with your knee right here, it's easy to dorsal flex. What you get up here, you'll feel that nerve stretch, it's a different stretch, so don't get too aggressive.
- Yeah, you're actually stretching the sciatic nerve all the way down through the leg.
- All right, the final one you're gonna do is cat camel. You can do it in a quadriped position on your bed, or you can get up, and as you're starting to wake up here, and just lean on the bed like this, and do cat and camel like this.
- 'Cause to me, a cat arches up like this, but so does a camel, with a hump.
- But a cat also arches this way, and also the camel has a hump.
- Do it like we're showing you.
You do those, it shouldn't take you much more than five minutes. You may actually be able to do it in less than five. And you're ready for the day then, completely stretched out and ready to go.
- Yep, it'll wake you up, too. You'll be ready. Like getting up with a purpose.
Grappin Clinic has locations in North Port/Venice, Sarasota/Bradenton and Port Charlotte/Punta Gorda to serve you better. If you are in need of physical therapy or rehabilitation give us a call today at: (941) 426-9551 to schedule an appointment or consultation.
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